Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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5 rounds Workout
5 rounds: 50s. ON / 10s. OFF:
Rope climbing
DU's
Row (cal)
T2B
Russian swing (32/24kg)
Rest -
Fitness/Performance Workout
A.
Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
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5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
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Run 400 MetersTeammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
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Fitness/Performance Workout
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)*Both athletes perform the run at the same time.
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Long Cycle Snatch (10min) Workout
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Fitness/Performance Workout
A.
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 secondsB.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) -
Core Finisher Workout
- Dead bugs [keep tailbone off floor] x 10/
- hollow body bridge x 30s (https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/877/hollow-body-bridge.jpg)
- SL hip thrust x 10/
- SL Plank x 30s L
- Super(wo)man x 10
- SL Plank x 30s R
AMRAP 8 minutes
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090615 Workout
WOD:
For time:
- 20 x Burpee Box Jump Overs (60/50CM)
- 30 x Throwing Med Ball Situps (9/6KG)
- 40 X Snatches (40/30KG)
- 50 x Overhead Walking Lunges (25′ L/25′ R ) (40/30KG) -
080615 Workout
Pareittain
For Time:
- 60 x Pullups
- 60 x Push Press (50/35KG)
- 60 x Frontsquat (50/35KG)
- 60 x Wall Ball (9/6KG)
- 60 x TTB -
Fitness/Performance Workout
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.
